wasme
Legend
Recipe brother?
TGR's Modified PowerBuilding v2.0
- Thread starter RegisterJr
- Start date
Recipe brother?
Hyde
Legend
Grandma's secret family recipe - you wouldn't want to steal Granny's gains, would you??
RegisterJr
Legend
Use these ingredients for the brownie part:
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Mix the chocolate and the coconut oil in a bowl first, heating in 30 second increments until the chocolate is melted. Then add everything else.
Not listed is 1/8t baking soda, 1T vanilla extract, and truvia (or your preferred sweetener). I used a half a FINAFLEX protein scoop for that.
Use these instructions:
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But it took a little longer than that, probably because of the almond four.
Then I used 2oz low fat cream cheese, 3/4c 0% Greek yogurt, and 1s Clear Protein for the frosting. This recipe made pretty big brownies.
RegisterJr
Legend
Rested Monday and Tuesday, almost today but I didn't want to make myself slump. Took the boat out Monday and got fried.
Took yesterday off for an appraiser that never showed after driving to work for a mandatory meeting my new tool of a supervisor cancelled without notice.
Diet has been crap. Vacation in <2 weeks so I'll pick the diet up again afterwards.
In the mean time I'm back to 531. All lifts were knocked down except deadlifts. Training maxes are 225 for bench, 385 for squat, something for deadlift, and pink for ohp.
Took yesterday off for an appraiser that never showed after driving to work for a mandatory meeting my new tool of a supervisor cancelled without notice.
Diet has been crap. Vacation in <2 weeks so I'll pick the diet up again afterwards.
In the mean time I'm back to 531. All lifts were knocked down except deadlifts. Training maxes are 225 for bench, 385 for squat, something for deadlift, and pink for ohp.
RegisterJr
Legend
Between holiday bloat and sunburn I couldn't tolerate wearing a belt today...
RegisterJr
Legend
Super D Mob
Banded Hip Series
Banded OLY Wall Squats
Banded SCAP Retractions
Barbell Squat 203.5
Set 1 : 135x5
Set 2 : 185x3 hurt sunburn...
Barbell Deadlift 500.5
Set 1 : 190x5
Set 2 : 240x5
Set 3 : 285x3
Set 4 : 335x3
Set 5 : 380x3
Set 6 : 430x3 no AMRAP
Set 7 : 455x3
Beltless because sunburn. I tried latching it a few times but it hurt too damn bad. Beltless PR??
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Banded Hip Series
Banded OLY Wall Squats
Banded SCAP Retractions
Barbell Squat 203.5
Set 1 : 135x5
Set 2 : 185x3 hurt sunburn...
Barbell Deadlift 500.5
Set 1 : 190x5
Set 2 : 240x5
Set 3 : 285x3
Set 4 : 335x3
Set 5 : 380x3
Set 6 : 430x3 no AMRAP
Set 7 : 455x3
Beltless because sunburn. I tried latching it a few times but it hurt too damn bad. Beltless PR??
Invalid Link Removed
RegisterJr
Legend
wasme
Legend
RegisterJr
Legend
Back to 531
Bench Triples, but I wanted to do volume to dial in my form where it doesn't hurt my shoulder.
Super D Mob
Banded SCAP Retractions
RC Work
Banded O&Bs
Cable Standing Row 200
Set 1 : 80x10
Set 2 : 100x10
Set 3 : 120x20
Barbell Bench Press 259.67
Set 1 : 45x10
Set 2 : 95x10
Set 3 : 115x10
Set 4 : 135x10
Set 5 : 160x5
Set 6 : 180x5
Set 7 : 205x8
^^ Shoulder wasn't sore on the last set but it did fatigue. My left side slowed before my right.
WOBBLE BENCH 153.33
Starting with normal grip and moving in an inch each set.
Set 1 : 95x10
Set 2 : 95x10
Set 3 : 105x10
Set 4 : 115x10
Set 5 : 95x10
Set 6 : 95x10
Hammer curls
Occlusion dorsi/calf raise
Occlusion tricep pushdowns x3
Wheel o death 2x10 (second set with 10# on back)
That's all. Shoulder feels good.
Thanks. It's quite tasty too!
Why, because of what happened to me in prison?
Bench Triples, but I wanted to do volume to dial in my form where it doesn't hurt my shoulder.
Super D Mob
Banded SCAP Retractions
RC Work
Banded O&Bs
Cable Standing Row 200
Set 1 : 80x10
Set 2 : 100x10
Set 3 : 120x20
Barbell Bench Press 259.67
Set 1 : 45x10
Set 2 : 95x10
Set 3 : 115x10
Set 4 : 135x10
Set 5 : 160x5
Set 6 : 180x5
Set 7 : 205x8
^^ Shoulder wasn't sore on the last set but it did fatigue. My left side slowed before my right.
WOBBLE BENCH 153.33
Starting with normal grip and moving in an inch each set.
Set 1 : 95x10
Set 2 : 95x10
Set 3 : 105x10
Set 4 : 115x10
Set 5 : 95x10
Set 6 : 95x10
Hammer curls
Occlusion dorsi/calf raise
Occlusion tricep pushdowns x3
Wheel o death 2x10 (second set with 10# on back)
That's all. Shoulder feels good.
Thanks. It's quite tasty too!
Why, because of what happened to me in prison?
herderdude
Well-known member
Good call on the wobble bench. How'd you set it up?
RegisterJr
Legend
herderdude
Well-known member
That's good stuff, man. My first wobbly experience We took a short chain and ran it through some 25s. Worked great back then.
RegisterJr
Legend
The damn band makes me go real slow so avoid as much bouncing as possible. I really feel them in my lats.
herderdude
Well-known member
Once you get good at that, the next step is to spoto press (no pause) with maximum explosiveness. That's hard.
RegisterJr
Legend
Squat Triples
Shoulderok
PVC shoulder rotations
Tricep mash
Front squat shoulder stretch/mobility
Banded OLY Wall Squats
Lying Leg Curls 97.5
Set 1 : 50x20
Set 2 : 65x15
Barbell Squat 445.5
Set 1 : 45x6
Set 2 : 135x5
Set 3 : 155x5
Set 4 : 195x5
Set 5 : 230x3
Set 6 : 275x3
Set 7 : 315x3
+Loose Belt
Set 8 : 345x3 No AMRAP
Joker Sets-
+Tight Belt
Set 9 : 365x3
Set 10 : 385x3
Set 11 : 405x3 8.5 RPE
FRONT SQUAT 3x3
Barbell Stiff-Legged Deadlift 367.5
Set 1 : 135x8
Set 2 : 225x5
Set 3 : 275x5
Set 4 : 315x5
Set 5 : 315x5
Set 6 : 315x5
Set 7 : 315x5
Occlusion Leg Extensions x200-ish varying from single and both legs.
Shoulderok
PVC shoulder rotations
Tricep mash
Front squat shoulder stretch/mobility
Banded OLY Wall Squats
Lying Leg Curls 97.5
Set 1 : 50x20
Set 2 : 65x15
Barbell Squat 445.5
Set 1 : 45x6
Set 2 : 135x5
Set 3 : 155x5
Set 4 : 195x5
Set 5 : 230x3
Set 6 : 275x3
Set 7 : 315x3
+Loose Belt
Set 8 : 345x3 No AMRAP
Joker Sets-
+Tight Belt
Set 9 : 365x3
Set 10 : 385x3
Set 11 : 405x3 8.5 RPE
FRONT SQUAT 3x3
Barbell Stiff-Legged Deadlift 367.5
Set 1 : 135x8
Set 2 : 225x5
Set 3 : 275x5
Set 4 : 315x5
Set 5 : 315x5
Set 6 : 315x5
Set 7 : 315x5
Occlusion Leg Extensions x200-ish varying from single and both legs.
RegisterJr
Legend
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RegisterJr
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RegisterJr
Legend
Triple OHP/Shoulders
PVC rotations
Super D Mob
Banded Scapular Retractions
Left Shoulderok at home
Straight Arm Lat Pulldown 133.33
Set 1 : 70x10
Set 2 : 90x10
Set 3 : 100x10
Cable Standing Row 216.67
Set 1 : 130x10
Set 2 : 130x20
Barbell Shoulder Press 148.5
First 4 sets done with no breaks-
Set 1 : 45x7
Set 2 : 55x5
Set 3 : 75x5
Set 4 : 85x3
-
Set 5 : 95x3
Set 6 : 110x3
Set 7 : 120x3 No AMRAP
EMOM:
Set 8 : 135x3
Set 9 : 135x3
Set 10 : 135x3
Set 11 : 135x3
Set 12 : 135x3
Weighted Crunches
Barbell Incline Bench Press 225.5
1 minute rests
Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x5
Set 4 : 185x3
Set 5 : 205x3
Set 6 : 205x3
Set 7 : 205x3
Set 8 : 205x3
Set 9 : 205x3
Over and Back 166.5
Set 1 : 45x81 (6-7 sets with 10s rests)
Cable Rope Face Pull 200
Set 1 : 50x90 in sets of ten, no break, working down the cable machine
Rope climb x01:00
Out of time. Shoulder feels great. The mobility is paying off.
I have to keep doing incline presses with bar and 95 to start. For whatever reason I want to press initially in a shoulder-damaging way. After a few reps at light weight I get the injury free path down.
I have to train someone today, which means the next 3-4 months I'll be stuck in a tiny asś car with another dude. Dammit
PVC rotations
Super D Mob
Banded Scapular Retractions
Left Shoulderok at home
Straight Arm Lat Pulldown 133.33
Set 1 : 70x10
Set 2 : 90x10
Set 3 : 100x10
Cable Standing Row 216.67
Set 1 : 130x10
Set 2 : 130x20
Barbell Shoulder Press 148.5
First 4 sets done with no breaks-
Set 1 : 45x7
Set 2 : 55x5
Set 3 : 75x5
Set 4 : 85x3
-
Set 5 : 95x3
Set 6 : 110x3
Set 7 : 120x3 No AMRAP
EMOM:
Set 8 : 135x3
Set 9 : 135x3
Set 10 : 135x3
Set 11 : 135x3
Set 12 : 135x3
Weighted Crunches
Barbell Incline Bench Press 225.5
1 minute rests
Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x5
Set 4 : 185x3
Set 5 : 205x3
Set 6 : 205x3
Set 7 : 205x3
Set 8 : 205x3
Set 9 : 205x3
Over and Back 166.5
Set 1 : 45x81 (6-7 sets with 10s rests)
Cable Rope Face Pull 200
Set 1 : 50x90 in sets of ten, no break, working down the cable machine
Rope climb x01:00
Out of time. Shoulder feels great. The mobility is paying off.
I have to keep doing incline presses with bar and 95 to start. For whatever reason I want to press initially in a shoulder-damaging way. After a few reps at light weight I get the injury free path down.
I have to train someone today, which means the next 3-4 months I'll be stuck in a tiny asś car with another dude. Dammit
RegisterJr
Legend
Also, on set 3 of 205 I brought my ohp grip in a little and noticed I was stronger. Hopefully that'll prove to be a more progressive position.
jimbuick
Legend
How narrow? Right around shoulder width or narrower?
RegisterJr
Legend
Thumb about half on smooth half on knurling, give or take. Probably just outside shoulders.
jimbuick
Legend
That's usually the strongest (and most comfortable) ohp position for most people.
That's what Mr. Shaw recommends for the BB OHP anyway.
RegisterJr
Legend
This would've been good to know 2 years ago...
jimbuick
Legend
liftandswim
Well-known member
Yeah, wide grip overhead work is no bueno
capo180
Well-known member
Agreed.
Hyde
Legend
Certainly pisses my shoulders off lol
RegisterJr
Legend
Back Hypertrophy
At home :
PVC rotations
Shoulderok
At gym :
Super D Mob
Banded Scapular Retractions
Barbell Bent Over Row 93.33
Set 1 : 70x10
Dumbbell One Arm Row 240
Set 1 : 80x10
Set 2 : 100x10
Set 3 : 120x30 PR?
Smith Machine Bent Over Row 330
EXPLOSIVE-
Set 1 : 135x6
Set 2 : 185x6
Set 3 : 205x6
Set 4 : 225x6
Set 5 : 245x6
Set 6 : 275x6 PR
^^So, the gym replaced a lot of equipment including 2/3 smiths. This one wasn't replaced so they painted the bar with black gloss to make it look new. The bar is so damn slick my wrist wraps almost couldn't hold onto the bar. So irritating.
Barbell Good Morning 425.83
Set 1 : 135x8
Set 2 : 225x6
Arched Back:
Set 3 : 315x5
Set 4 : 365x5
Set 5 : 405x1
^^ Goal was 5, but my fiber game is too strong right now: Didn't want to have a blowout.
DB Lat Pullover: Bent Arm 98
Set 1 : 70x12
Set 2 : 70x12
I superset a lot of that with occlusion calf/Dorsiflexions. 3 supersets each leg with more weight and a heavier resistance band than normal. Then I did 2 leg seated calf raise, 3 plates x100, 4x80, 4x50, 3x50
Weighted plank 80# X :54 PR
Shoulder feels great.
At home :
PVC rotations
Shoulderok
At gym :
Super D Mob
Banded Scapular Retractions
Barbell Bent Over Row 93.33
Set 1 : 70x10
Dumbbell One Arm Row 240
Set 1 : 80x10
Set 2 : 100x10
Set 3 : 120x30 PR?
Smith Machine Bent Over Row 330
EXPLOSIVE-
Set 1 : 135x6
Set 2 : 185x6
Set 3 : 205x6
Set 4 : 225x6
Set 5 : 245x6
Set 6 : 275x6 PR
^^So, the gym replaced a lot of equipment including 2/3 smiths. This one wasn't replaced so they painted the bar with black gloss to make it look new. The bar is so damn slick my wrist wraps almost couldn't hold onto the bar. So irritating.
Barbell Good Morning 425.83
Set 1 : 135x8
Set 2 : 225x6
Arched Back:
Set 3 : 315x5
Set 4 : 365x5
Set 5 : 405x1
^^ Goal was 5, but my fiber game is too strong right now: Didn't want to have a blowout.
DB Lat Pullover: Bent Arm 98
Set 1 : 70x12
Set 2 : 70x12
I superset a lot of that with occlusion calf/Dorsiflexions. 3 supersets each leg with more weight and a heavier resistance band than normal. Then I did 2 leg seated calf raise, 3 plates x100, 4x80, 4x50, 3x50
Weighted plank 80# X :54 PR
Shoulder feels great.
luckylefty811
Well-known member
RegisterJr you watching the webinar tonight Meadows?
RegisterJr
Legend
Nah. I may try and find it tomorrow. He just came out with a new program so it's likely a promotional for that, so he'll post it on YouTube.
luckylefty811
Well-known member
i was giggling during the webinar but its pretty expensive that routine is crazzzzzzy
RegisterJr
Legend
Long freaking day. Hoping to get some sleep tonight and train something tomorrow. This week has sucked and I'm so far behind on here.
RegisterJr
Legend
Deadlift 5's
Super D Mob
Banded Hip Series
Banded SCAP Retractions
Banded OLY wall squats
Lying Leg Curls 83.33
Set 1 : 50x20
Barbell Squat 346.5
Set 1 : 135x5
Set 2 : 135x5
Set 3 : 225x5
Set 4 : 315x3
Barbell Deadlift 513
Set 1 : 190x5
Set 2 : 240x5
Set 3 : 285x5
Set 4 : 315x5
+Belt
Set 5 : 355x5
Set 6 : 405x8 RPE 8?
-Belt
Set 7 : 355x5
Set 8 : 315x5
Wasn't feeling it today. Sweating my butt off too because I've been eating all the carbs.
No energy for core or anything else.
Super D Mob
Banded Hip Series
Banded SCAP Retractions
Banded OLY wall squats
Lying Leg Curls 83.33
Set 1 : 50x20
Barbell Squat 346.5
Set 1 : 135x5
Set 2 : 135x5
Set 3 : 225x5
Set 4 : 315x3
Barbell Deadlift 513
Set 1 : 190x5
Set 2 : 240x5
Set 3 : 285x5
Set 4 : 315x5
+Belt
Set 5 : 355x5
Set 6 : 405x8 RPE 8?
-Belt
Set 7 : 355x5
Set 8 : 315x5
Wasn't feeling it today. Sweating my butt off too because I've been eating all the carbs.
No energy for core or anything else.
RegisterJr
Legend
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RegisterJr
Legend
True
hairygrandpa
Legend
Looking at your vid, it seems to me you are more toned and vascular.
RegisterJr
Legend
RegisterJr
Legend
Bench 5's
Shoulder PVC rotations at home last night and thus morning
Super D Mob
Banded SCAP Retractions
Straight Arm Lat Pulldown 120
Set 1 : 80x10
Set 2 : 90x10
Set 3 : 100x10
Some PAPs
Barbell Bench Press 278.67
Set 1 : 45x10
Set 2 : 95x10
Set 3 : 115x10
Set 4 : 135x5
Set 5 : 145x5
Set 6 : 170x5
Set 7 : 190x14 (8 RPE)
Non-aggressive arch
Set 8 : 170x5
Set 9 : 145x20
Seated Calf Raise 504
Single leg occluded ss with dorsi
3xMAX each leg
Double-
Set 1 : 180x50
Set 2 : 135x82
Set 3 : 135x60
WOBBLE BENCH 126.67
Set 1 : 95x10 pinky outer ring
Set 2 : 95x10 move out some
Set 3 : 95x10 middle finger outside outer ring
Barbell Incline Bench Press 215.83
Standard grip
Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x5
Set 4 : 185x5
Set 5 : 185x5
Moved grip out
Set 6 : 165x5
Set 7 : 165x5
Moved out
Set 8 : 165x5
Middle on outer ring
Set 9 : 135x10
Occluded tricep rope press 5xMax w/ :30 rests
Single arm press down alternating arms x30, 20, (crunches), 25, 20
Shoulder feels amazing. No issues whatsoever and none with my bicep. I can't believe I got away with wide grip stuff too. Gotta keep pressing.
Shoulder PVC rotations at home last night and thus morning
Super D Mob
Banded SCAP Retractions
Straight Arm Lat Pulldown 120
Set 1 : 80x10
Set 2 : 90x10
Set 3 : 100x10
Some PAPs
Barbell Bench Press 278.67
Set 1 : 45x10
Set 2 : 95x10
Set 3 : 115x10
Set 4 : 135x5
Set 5 : 145x5
Set 6 : 170x5
Set 7 : 190x14 (8 RPE)
Non-aggressive arch
Set 8 : 170x5
Set 9 : 145x20
Seated Calf Raise 504
Single leg occluded ss with dorsi
3xMAX each leg
Double-
Set 1 : 180x50
Set 2 : 135x82
Set 3 : 135x60
WOBBLE BENCH 126.67
Set 1 : 95x10 pinky outer ring
Set 2 : 95x10 move out some
Set 3 : 95x10 middle finger outside outer ring
Barbell Incline Bench Press 215.83
Standard grip
Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x5
Set 4 : 185x5
Set 5 : 185x5
Moved grip out
Set 6 : 165x5
Set 7 : 165x5
Moved out
Set 8 : 165x5
Middle on outer ring
Set 9 : 135x10
Occluded tricep rope press 5xMax w/ :30 rests
Single arm press down alternating arms x30, 20, (crunches), 25, 20
Shoulder feels amazing. No issues whatsoever and none with my bicep. I can't believe I got away with wide grip stuff too. Gotta keep pressing.
RegisterJr
Legend
OHP/ Shoulders
PVC Rotations
Super D Mob
DB Rotations
Barbell Shoulder Press 157.5
Set 1 : 45x10
Set 2 : 55x5
Set 3 : 70x5
Set 4 : 80x5
Set 5 : 90x5
Set 6 : 100x5
Set 7 : 115x5 No AMRAP
Set 8 : 135x5
Klokov Press 116.67
Set 1 : 45x5
Set 2 : 65x5
Set 3 : 85x5
Set 4 : 100x5
Seated Calf Raise 480
Set 1 : 225x30
Set 2 : 180x50
Front Plate Raise x4
Lateral Raise x2
Spider Crawl X1
Banded Palloff Presses x4
High Notch Facepulls x5-6?
Notes:
Shoulder never hurt yesterday but felt super fatigued this morning. I might put an extra day between press and ohp. Vacation starts in 3 days and I'll have 11 days of no gym. Maybe that'll help me too.
PVC Rotations
Super D Mob
DB Rotations
Barbell Shoulder Press 157.5
Set 1 : 45x10
Set 2 : 55x5
Set 3 : 70x5
Set 4 : 80x5
Set 5 : 90x5
Set 6 : 100x5
Set 7 : 115x5 No AMRAP
Set 8 : 135x5
Klokov Press 116.67
Set 1 : 45x5
Set 2 : 65x5
Set 3 : 85x5
Set 4 : 100x5
Seated Calf Raise 480
Set 1 : 225x30
Set 2 : 180x50
Front Plate Raise x4
Lateral Raise x2
Spider Crawl X1
Banded Palloff Presses x4
High Notch Facepulls x5-6?
Notes:
Shoulder never hurt yesterday but felt super fatigued this morning. I might put an extra day between press and ohp. Vacation starts in 3 days and I'll have 11 days of no gym. Maybe that'll help me too.
RegisterJr
Legend
Steinhatchee Florida to go scalloping. I freaking can't wait. Packing now.
RegisterJr
Legend
Thanks, I need this so bad.
Squats in the AM. Wife rolled her eyes when I said I was going in. lol
liftandswim
Well-known member
Let her roll them! Lol